All Levels Classes: 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Level 1 Classes: Review: Deadlift Skills: Rower, thruster Workout: 5 rounds Row 250m One minute amrap thrusters
A note on classes and levels:
You'll notice that the schedule has been updated to include more Level 1 classes. There are two reasons for this. The first is that as we continue to experience growth (And thanks very much for that! Our growth we owe 100% to you!) we need to work harder to accommodate new people at all levels. For those very new to CrossFit or lacking in the basics, the Level 1 class is probably the best fit. These classes are different from our All Levels classes in terms of simplicity of movements and complexity of workouts. They do not differ in terms of intensity, because, as with all our classes, the intensity is relative to the individual. When you come to a Level 1 class, you can expect a couple things: more time coaching, an emphasis on fundamentals, a class composed of more beginners than experienced athletes, and a great workout.
Any athlete at CrossFit Elevation can expect a great experience in either class, so feel free to come to whatever suits your fancy. Our intention with the Level 1 class is to get people up to speed as quickly as possible so that they feel comfortable with the broadest possible range of movements, have solid technique in all things, and are able to perform well at any given physical task. We seek virtuosity in CrossFit, which can be defined as the common done uncommonly well. Another way to say this is: be really good at the basics. Everyone benefits from improvement in the basics- the barbell stuff, the gymnastics, all of it. It never hurts.
A favorite class of yours may have changed from one to the other - we encourage you to give it a shot. We're open to feedback, as always. Just be aware that if you are not doing all or even most of your workouts as prescribed, you don't have a very good reason NOT to attend a Level 1 class.
Green Pork and Shiitake Sliders from Nom Nom Paleo: These are a great way to cram in some vegetables:
Here’s what I assembled to make 30 mini sliders:
- 1 pound frozen chopped spinach
- 1 tablespoon coconut oil (or favorite fat)
- 1/2 cup finely chopped yellow onion (from 1/2 medium onion)
- 6 reconstituted dried shiitake mushrooms, finely chopped
- 1/4 cup coconut milk
- 1/2 cup small-dice celery (from about 2 medium stalks)
- 1/2 cup loosely packed fresh cilantro
- 1 pound ground pork
- 2 large eggs, lightly beaten
- 1/8-1/4 cup coconut flour (amount varies)
- 1 tablespoon of Red Boat fish sauce
- 1 tablespoon of coconut aminos
- 1 teaspoon kosher salt, plus more as needed
- 1 1/2 teaspoons freshly ground black pepper, plus more as needed
- Additional 2-4 tablespoons of coconut oil for frying
Here’s how I made them:
First, I dumped a package of frozen spinach into a Corningware container, covered it with a lid, and nuked it on high for ~4 minutes to defrost it. Then, I dumped the spinach into a colander and pressed out all the liquid.
I heated 1 tablespoon of coconut oil over medium heat in a large cast iron skillet and tossed in the chopped onions and mushrooms along with some salt and pepper to taste. The veggies were sautéed until the liquid had evaporated and the onions were softened.
Next, the coconut milk, celery, and cilantro were blitzed with the hand blender. I placed the ground pork in a large bowl then added spinach, coconut puree, mushrooms, onions, eggs, coconut flour (Be sparing with it! Too much and your burgers will be dry.), fish sauce, coconut aminos, salt, pepper. Combine all ingredients and and form the meat mixture into small patties (about 2 inches in diameter). I heated 2 tablespoons of coconut oil in a cast iron skillet over medium heat and fried the sliders in three batches. I cooked the sliders for 3 minutes on each side, so each batch took about 6-7 minutes to finish.
Mobility WOD Episode 46: